CrossFit Programming – Week of Feb 24, 2020

Monday

Snatch

15 minutes
Build to Heavy
Snatch + Hang Snatch

“Escape From Tarkov”

For Time
21-15-9
Squat Snatch 95/65
GHD Situps

Tuesday

“Shrink Wrapped”

For Total Reps/Cals

At 0:00 & 14:00
6 min AMRAP
1k/800m Row
     In remaining time
AMRAP Ring Pushups 

At 7:00 & 21:00
6 min AMRAP
4:00 Airbike for cals
     In remaining time
AMRAP Air Squats

Wednesday

Deadlift

20 minutes
Build to Heavy
3 Reps
No TnG

Thursday

“Filthy Fifty”

50 Box Jumps 24/20
50 Jumping Pullups
50 Russian KbS 53/35
50 Walking Lunges
50 Knees to Elbow
50 Push Press 45/35
50 Good Mornings 45/35
50 Wallballs 20/14
50 Burpees
50 Doubleunders

Friday

Thrusters

12 minutes
Build to Heavy
3 Reps

“Ceiling Fire”

For Time
100 Front Squats 115/85
      Every Break 10 HSPU
Limit – 6 Penalties

Saturday

“Manager’s Special”

25 min AMRAP
3-6-9-12-15-18..etc

• Power Clean 185/125

15 Burpees over Bar
400m Run

REMINDER:  ONLY BROWN LEVELS SHOWN